Metcon

AMRAP 8:
40 Double Unders

10 Hang Power Snatch, 95#

5R + 12

Str/Aux

GHD Spine Moving/Bracing w/ w/o 25# medball, prone and supine 1 set each

Standing Banded Spine Mobility 1 set

Seated MF Hip Flexion w/ AB/AD 5# 1 set

Seated Forearm Pronation/Supination elbow flexed  2 sets

Lying Rotator Cuff Hammer DB Eccentrics 2 sets

Seated Rotator Cuff DB Eccentrics 2 sets 15#

Shoulder ER on Bench w/ DB Eccentric + Elbow Flex/Extend 2 sets 15#

Shoulder Mobility Rotations on Bench w/ 5# DB 2 sets

MF Circuit 3x12 each @ 15#:

Standing Fire Hydrant 

Standing Hamstring Curls 

Standing Hip Flexors 

*Each leg all at once

Field Strong 1/26/24 PAMC

Row 5 minutes

PAMC: 3x10 each every 80 seconds

Back Squat - 250#

Close Grip Bench Press - 200#

Strict Pullup - BW

Full GH Raises - BW

Press - 140#

Supine Ring Pullups - BW

Front Squat - 185#

Dips - BW

Devil Press - 15# DBs

Metcon

3 RFT:

25 Double Unders

1 Round of DT, 155#

LT = 8:53

6:38

Field Strong 1/25/24

Every 30 secs for 10 mins:

Trap Bar (low grip) 3/4" Deficit Deadlift @ 350#

Field Strong 1/22/24

Alt Contra Deadbugs 3x8

Side Pillar 3 x 30 sec

Hang Power Snatch + OHS + Snatch PP 3x10-10-10 @ 45#

Hang Power Snatch 4x4 @ 115# - 130# - 140# - 145#

24" DB Box Jumps 4x4 @ 15# DBs

Russian Twists 4x20ea @ 20#

Field Strong 1/23/24 PAMC

Bike 5 mins

PAMC: 3x10 each every 80 seconds

DELOAD

Back Squat - 205#

Neutral Grip DB Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 115#

KBS - 1.5 pood

Front Squat - 135#

KB Sumo DLHP - 1.5 pood

BB Curls - 65#

Reverse Sled Drag x 5 mins @ 90#

Metcon

EMOM until failure:

15 Cals Bike

13R

Field Strong 1/19/24 PAMC

Row x 5 mins

PAMC: 3x10 each every 80 seconds

Back Squat - 245#

Close Grip Bench Press - 195#

Strict Pullup - BW

Full GH Raises - BW

Press - 135#

Supine Ring Pullups - BW

Front Squat - 180#

Dips - BW

Burpees - BW

Nordics to Incline 4x3

Field Strong 1/15/24

Clean Warmup 1 x 1

Wall Drill Singles 3x8

Elevated Dying Bugs 3x8

Reactive Tea Pots 3x8 @ 1.5 pood

Hack Twists 3x8 w/ 45# DBs

BB RDLs 4x3 @ 225# - 245# - 260# - 275#

Standing One Arm DB Rows 4x10 @ 80#

Clean Pull 5x3 @ 205# - 215# - 225# - 235# - 245#

3 sets w/ 1.5 pood KB:

SA KB Suitcase DL x 10ea

KBS x 20

KB Ballastic Row x10ea

Field Strong 1/16/24 PAMC

Bike 5 minutes

PAMC: 3x10 each every 80 seconds

DELOAD

Back Squat - 225#

DB Neutral Grip Bench Press - 80#

Strict Parallel Grip Pullup - BW

Full GH Raises - BW

Press - 125#

Slam Balls - 40#

Front Squat - 155#

KBS - 1.5 pood

BB Curls - 65#

Metcon

AMRAP 5:

30 Cals Bike

Max Wall Balls, 20#, 10'

*Rest 5 minutes

AMRAP 5:

30 Cals Bike

Max Med Ball Cleans, 20#

WB= 58, MBC= 45

Swimmers w/ 5# DBs 3x8

Field Strong 1/11/24

Clean Warm Up 3x5

Quick Feet:  Over Over Back Back 3 x 10 sec

Consecutive Broad Jumps 3x3

Hang Power Clean 4x4 @ 155# - 165# - 175# - 185#

*speed

Standing One Arm DB Rows 3x10 @ 80#

Field Strong 1/12/24 PAMC

Row x 5 minutes

PAMC: 3x10 each every 80 seconds

Back Squat - 240#

Close Grip Bench Press - 190#

Strict Pullup - BW

Full GH Raises - BW

Press - 140#

Supine Ring Pullups - BW

Front Squat - 175#

Dips - BW

Burpees - BW

Rear Neck 2x12 @ 80#

Field Strong 1/9/24 PAMC

Row x 5 minutes

Couch Stretch Pulses 2x20

PAMC: 3x10 each every 80 seconds

Back Squat - 235#

Close Grip Bench Press - 185#

Strict Pullup - BW

Full GH Raises - BW

Press - 140#

Supine Ring Pullups - BW

Front Squat - 170#

Dips - BW

Burpees - BW

Nordics to Incline 3x3

Yoga

Metcon

Side Pillar Hip Drop Starfish 3x3

8 RFT:

10 Sumo Deadlift High Pull, 95#

12 Pushups

7:30

Field Strong 1/8/24

Reactive Tea Pots 3x8 @ 1.5 pood

Front Carry Squat to Step Up 3x5ea @ 25# - 40# - 40#

Hang PS + OHS + Snatch PP 3 x 5-5-5 @ 45#

Depth Drop to 24" Box Jump 5x2

Power Snatch 3x2 @ 140# - 155# - 165# 

Snatch Pull 3x3 @ 165# - 175# - 185#

BB Rows shin to gut 3x10 @ 185#

Field Strong 1/5/24 PAMC

Row x 5 minutes

QL Raises 2x10 @ 25#

DB Butterfly 2x20 @ 25#

PAMC: 3x10 each every 80 seconds

Back Squat - 225#

Close Grip Bench Press - 180#

Strict Pullup - BW

Full GH Raises - BW

Press - 135#

BB Rows - 145#

Front Squat - 165#

Dips - BW

Burpees - BW

Nordic Deadlift 4x6 @ 65#

Aux Str

SL KB Swap on Slackblock

Hollow Hold w/ Vertical Medball Toss 3x20 @ 20#

Poliquin Step Ups

3x15 @ BW

3x15 @ 45# - 65# - 85#

Iso Tib Inversion - Eversion - Ant Raise - SLR pulses 3x20-20-20-10 @ 5#

Slant Board Standing Calf Raises 3x30 @ BW

Tib Bar Stretch 3 x 30 sec

3 Movement Axe Forearm Circuit

Metcon

10 RFT:

5 Hang Power Clean, 135#
30 Double Unders

10:54

Field Strong 1/4/24

3 Sets:

Elevated Dying Bugs x10

Ipsi Dead Bugs x8

Inch Worm Hands x5

Hang Power Clean + FS + Press x10-10-10 @ 45#

Eccentric Nordics 4x4

Banded Rotational Jack 4x10

Hang Power Clean 4x3 @ 165# - 185# - 195# - 195#

Starr Shrugs 3x8 @ 185# - 205# - 225#

Supine BB Pullups (feet on ground) 3x12